S&C

Exercises

Goblet Squat	2 x 8 (8kg)
Kettlebell Deadlift	2 x 10 (8kg)
Plank With Leg Raise	2 x 30s
Crab Walks	2 x 10
Russian Twist	2 X 15
Single Leg Calf Raises	2 x 10
Reverse Lunge	2 x 10
Hamstring Curls	2 x 10 (RB)
Bicep Curls	2 x 10 (5kg)
Farmers Walk	2 x 60s (8kg)
Bent Over Row	2 x 5 (5kg)
Shoulder Press	2 x 10 (1kg)

TIMER

COACH NOTES

One thing I’ve learned from ramping up my own S&C is the effect it can have on my back, glutes and hips. So adjust or rest where need be.

Coach Simon

RUNNER FEEDBACK

All ticked off, plus my stretches, a bit early in the week after yesterday, but wanted it done before the week gets busy, with cocktail night on NYE and Flavours of India NYD….. PS Jamie has a lurgy, so may not hear from him for a few days.

Su Sparkes

COACH FEEDBACK

Love a good curry. Hope you enjoy. Sounds you have lots to look forward too and you definitely deserve to celebrate. That’s unfortunate about Jamie, but thanks for letting me know. Hopefully he’s back soon.